Yoga Basics, Monday at 5:15

watering the heart
1 foam block under head
1 rubber ball in between the shoulder blades/back of the heart
1 bolster + rolled blanket under the knees for support

breath awareness

release onto backs
knees into chest and rock
windshield wipers
supine baddha konasana with arms overhead
tailbone/pelvis awareness: arch and curl

apanasana- knee into chest
hamstring stretch with strap: hip opening, twist, abs
repeat pattern on the second side

transition to all fours
cat/cow
side plank variation
cat/cow
side plank (second side)
childs

demo dolphin plank

dolphin plank x2
childs

uttansana
roll up to standing

shoulder rolls and shrugs
internal vs external shoulder rotation

block in between thighs with arms overhead
fingers interlaced in "headstand position"

at the wall:
right angle
shoulder opening right side
right angle
shoulder opening left side
right angle
uttanasana
roll up to standing

tadasana
1/2 sun salute with 2 blocks
lounge
crescent moon
lounge
step forward
uttanasana
roll up to standing

repeat sequence on side two

tadasana

warrior 2
dance and hold
wide leg forward fold

repeat sequence on side two

tadasana
footwork
tree pose x2

1/2 sun salute
downward facing dog
childs

release onto back
knees into chest

bridge pose x2
windshield wipers

spinal twist (both sides)

savasana